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Summer 24
by LSD
2 athletes joined
Program Description
Este programa é um programa experimental de hipertrofia muscular, com especial foco em braços e ombros. Notas: 1-Este plano é feito para ser seguido Segunda, Terça, Quarta, Sexta, Sábado. O dia de descanso quinta é importante!! Mas em caso de ser impossível ir sexta ou sábado, é preferível ir quinta para se fazer o plano inteiro ou seja Fazer Plano todo > Descansar Quinta, mas idealmente descansa-se quinta. 2-Escolher peso que fique entre o Rep Range definido. Após atingir se o número maximo de Reps do Rep range, aumentar o peso no menor incremento possível. 3-Situações de falta de tempo, steps a seguir para economizar tempo (ir adicionando passos mediante a falta de tempo ou seja se a falta de tempo for pouca fazer so o primeiro step e se for mesmo muita todos os 3): 1° Não fazer Abs 2° Trocar exercícios de single arm pelo seu equivalente que seja feito com os dois braços 3° Passar os exercícios que tem 4 sets para só 3 sets 4° Se mesmo assim te falta tempo, porque e que foste treinar sem disponibilidade?
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 09, 2024 10:30
Last Edited
Jun 19, 2024 02:54
down_app
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
T-Bar Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
3 Sets
8-12 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
6
Dumbbell Row
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Leg Curl
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
6-10 Reps
3
One Arm Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
T-Bar Row
4 Sets
6-10 Reps
6
Single Arm Iso Row
3 Sets
6-10 Reps
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps